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FOS Week 1 Bike Thread - Feb 6th is Go Time

Elizabeth HornakElizabeth Hornak
edited January 31, 2017 3:55PM in General Training Discussions
Happy Bike Greetings!!!!!!

I am super psyched to be your FOS Bike Captain. I love that we are a small group - there will be lots of opportunity for us to be accountable to each other, share the good, the bad and the ugly, and to inspire each other.

Monday, February 6th, is go time for bike testing - choose the protocol that best fits your bike set up. 

Mondays and Fridays also include the OS core and swim prep routines.

If this is your first OS, check in with our some of the training resources:
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage.aspx#outseason
http://https//endurancenation.wistia.com/medias/gounbwum85
http://members.endurancenation.us/TrainingPlan/ENCalculators.aspx
http://members.endurancenation.us/TrainingPlan/TrainingPlanCentralPage/OutSeasonPlanResources/OutSeasonCoreSwimPrep.aspx

"Be fearless in the pursuit of what sets your soul on fire."

Good luck and speak with you soon.

Cheers,
Beth
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Comments

  • John CulbersonJohn Culberson
    Wasn't that thrilled with having to do the infamous "Bike Test #1" at 5am. While it didn't feel good while executing, it felt good to get it done! Honestly, in order for me to complete 90% of the FOS work, I will need to get used to regular morning workouts.

    20min w/u with spin-ups
    5 min: Avg 262w (2.9w/kg)
    10min spin
    20min: Avg 218w (2.4w/kg)
    5min easy

    I've been ramping up for 3 weeks in JOS and those numbers are pretty typical for me on a trainer. I use Erg Mode, and dialed things up... before I had to back off a bit near the 15 min mark on the FTP test. I've blown "Bike Test #1" before, so might have been a little conservative in the first 10 min... but felt like I had nothing more to give at 20 min. Hope everyone is having fun!
  • Elizabeth HornakElizabeth Hornak
    edited January 30, 2017 5:56PM
    Hey @John! Good news-ish, I got a message from Brenda saying that the OS doesn't start until next week. Log the results and I say you get a free day next Monday. :) I plan on testing today too, so you will be in good company. I don't have power, so will be working with cadence. 
  • John CulbersonJohn Culberson
    @Beth: I often use RPE as much as power. Most individuals have so much stuff going on in their lives that recovery is inconsistent... and chasing power numbers has a tendency to result in overtraining for me. I will be using cadence for all of the 30-30's. Varying cadence is a clear training strategy that is often overlooked by triathletes. It will make you fitter overall on the bike. 
  • Shaughn SimmonsShaughn Simmons
    @John Culberson - only a real man can pull off a test like that a 5 a.m. - damn nice work!

    @Elizabeth Hornak - thanks for opening up the thread for us and posting those great links on testing protocol...all testing should take some time to read those then look at how John paced his test.

    I'm on a slightly different schedule which had me up doing some V02 work early this morning: https://www.strava.com/activities/850396382

    Good luck this week all!

    SS


  • Elizabeth HornakElizabeth Hornak
    @Shaughn Simmons YAY! We are so happy you are in the FOS! 
  • Jacklyn MooreJacklyn Moore
    It doesn't start till next week? OH Bummer. Well i'm starting this week. This is a reboot and I need to get moving sooner than later. Talked with Coach P. today. Such a charming man. Love visiting with him. He agrees. So Here I go! Time to load up the barrel of monkeys and get with it. After lunch.
  • Shaughn SimmonsShaughn Simmons
    @Jacklyn Moore - how many monkeys are in that barrel?
    @Elizabeth Hornak - very kind, thank you....

    I found my dark place early this morning with some FTP interval work: 
    https://www.strava.com/activities/851540344/laps

    SS

  • Elizabeth HornakElizabeth Hornak
    @Jacklyn Moore Please check in and let us know about that barrel of monkeys.....and I love your Beautiful girl quote! :) 
  • Jacklyn MooreJacklyn Moore
    @SS- Not sure how many monkeys yet. So far 6 from the head count. I just know that the Gorilla is coming so I figure the more monkeys the better. 
    As for the bike test, ya that was a bust. Heart rate was way high just warming up. So being the well trained, wise EN super chica that I am, I regrouped and rode a mellow z2 ride. Kept my heart rate 120-130's. Still recovering from all this flu junk I have had for almost the entire month of January. Hence the reboot. 
    @EH- Thanks. My daughter likes it too.
  • John CulbersonJohn Culberson
    @SS: A lot of us monkeys are determined to do 90% or more of the FOS work... and in 14 weeks we'll ALL be gorillas. A small group will benefit from staying actively engaged through the forums. 
  • Jacklyn MooreJacklyn Moore
    edited February 2, 2017 3:19PM
    @JC- AWWW> But how many of you will own up to being a silver back??????

    Following the OS foot print I ran yesterday. First run in almost a month! COnvo with hubs as I head out,
    Hubs-How far you going?
    ME- Just around the block.(2.4 miles)
    Hubs- Seriously! That's all the father your going to go!(
    ME-YA. WHY????
    Hubs- Quit being lazy and go for a REAL run. I will not see you for at least an hour!
    So I went for an hour run. Felt AMAZING! Peppa pig is back! Kept to TRP. Ran 5 miles.

    As a side note. I weighed myself this am, haven't got on the scale in 2 weeks, down 4 pounds. NICE! 

    Barrel of Monkeys:Q: How do monkeys get down the stairs? A: They slide down the banana-ster! LOL



  • Shaughn SimmonsShaughn Simmons
    @John Culberson - nailed it, participating in the forums will increase your ROI tremendously...the forums are where the real gold nuggets are found, where accountability becomes real and where I learn "Its not ALL about me", where I find strength through the accomplishment of my teammates!

    I need a banana.........

    Some Z2/recovery intervals for me this morning: https://www.strava.com/activities/852650366

    Nice work all!

    SS

  • Jenniferlyn KryvickyJenniferlyn Kryvicky

    @Jacklyn that is hilarious!  The banana-ster. 

    I am in pure getting back into gear mode and travelling all next week so I may do my test before my flight or I may not and just do as Coach P said - don't chase numbers just yet, for now ride for time.  I will most likely ride for time as I am not in a testing state quite yet on the ride. 

    only 2 days left then we GO GO GO! 

  • Jacklyn MooreJacklyn Moore
    @JK- I got lots of monkey jokes. That's what Coach told me too. He wants to see consistence first. We can always throw down a 5k/bike test.

    Rode yesterday. Searched around until I found a TR that fit my IF and time limit. Ended up doing a 2x10" at z3. I do need to retest on the bike. Santa brought me Powertap pedals. My FTP is totally different. Much *gulp* lower than previously shown. sniff sniff :neutral: 

    I am so ready to GO GO! I am ready to drill this into the ground! Watch out Gorilla! Trimom is ready to rumble.
  • John CulbersonJohn Culberson
    Best to count successful workouts at the end of the month. Get those pain caves ready for 14 weeks of successful fitness building! I'm chasing the number 10. Given my need for recovery and life stresses... I want to skip 10% of the workouts... the right 10% ;-)
  • Elizabeth HornakElizabeth Hornak
    Sunday, Funday! Enjoy it, and if you are a super bowl fan enjoy the game!

    For those who are testing tomorrow, feet up and get ready to work tomorrow!

    Cheers!
  • Shaughn SimmonsShaughn Simmons
    Consistency trumps all team!

    Some Saturday FTP interval work for me: https://www.strava.com/activities/854981970
  • Elizabeth HornakElizabeth Hornak
    @Shaughn Simmons that is so cool - I am still technology challenged, so how do I click into strava and what gear do I need. I don't have power, but have a 920XT with HR.   B)
  • John CulbersonJohn Culberson
    edited February 7, 2017 3:57AM
    Weather was great on Sunday. One hour "test" included my standard mix of canyon climbs and windy flats. @Elizabeth: I just enter the link manually. @SS may have an easier option. Overall, my back fatigued quickly on the "real" climbs. Will do Saturday's ride on the trainer tomorrow. Then follow the FOS program starting with a 5K run on Wed.

    https://www.strava.com/activities/856752733
  • Jeff UnruhJeff Unruh
    Well - bad start for me.  Will attempt the run test Wednesday as life got in the way for yesterday's test.  Seeing my butt and the bike seat haven't seen each other in over 2 years (no exaggeration) I cannot fathom the result.  Praying it is at least 100W ;-)  I like the group mojo and nice to see Shaun in here as a serious veteran of the team.

    Good work all - onward!
  • Shaughn SimmonsShaughn Simmons
    @Elizabeth Hornak - I copy the link out of the browser and just paste it in.....hope that works for you.
    @John Culberson - I have done Buffalo Springs 3X, I am jealous of your training venue!  Will consider for thisyear leading up to August IMMT....


  • Shaughn SimmonsShaughn Simmons
    I was feeling the cumulative fatigue this morning and needed an attitude adjustment to make it through the V02 set I gave myself.

    https://www.strava.com/activities/858183484/overview

    Half way through the intervals sets, an unusually large Gorilla was put into the cave....more like a Silverback...we both left bruised and beaten......

    Good luck this week all!

    SS
  • Jacklyn MooreJacklyn Moore
    Did my bike test today. Went about as I expected. My FTP is now 128. My pedals did great. I was dripping,shaking and sucking wind. Starting to figure out how the flow should go. Glad that's over. There was a small pink gorilla that came for a visit and sat there laughing at me. Now I can get my week going. Per Coach not doing the 5k test. That will be in a couple weeks. He wants me to run with my numbers from the DOS for now. There's plenty of real state in those numbers to keep me ABP. 
    Q: Where do monkeys go to drink? A: The monkey bars! 

    @Shaughn Simmons- Great job! Glad the gorilla was as beat up as you are.
    Image result for pictures of a gorilla

  • John CulbersonJohn Culberson
    Lesson: When you put off your bike ride until after work, and come late to a broken pipe in your back yard, you remember why consistent FOS training happens before work!
  • Elizabeth HornakElizabeth Hornak
    So, I am a dork when it comes to numbers and am pretty sure I clocked in at a HR of 132, which is right in the upper end of Z4 for me.

    @John Culberson we all need to play lotto, win, and have a world wide EN commune where it is always sunny and we can drink green smoothies and train all day. 
  • Shaughn SimmonsShaughn Simmons
    Loving this group!
    @Jacklyn Moore - Way to lead and remind how a real FTP test feels!  Nice work!
    @John Culberson - thanks for reminding us where the priorities in life should fall - work/family and then OS!
    @Elizabeth Hornak - so very true!

    SS


  • Elizabeth HornakElizabeth Hornak
    @Shaughn Simmons ...because we are the fun OS group! :)
  • Jacklyn MooreJacklyn Moore
    @Elizabeth Hornak- OH I like that! Fun OS group. Told ya it was a barrel of Monkeys!!!!!
    @ Shaughn Simmos- Thanks! 

    Went for the run today. It was a mental hard slog of 5 miles. I had just gotten off the phone with my dad. That's always a difficult experience. I am really trying to not MOOD train. As the saying goes " Get over it! Your legs don't care." Hit my paces solidly. Actually came in fast. TRP is 12:00. I came in at @11:30ish. Heart rate is slowly getting better. 
    Tomorrow is going to be a challenge. It will be my first brick in a while. TALLY HO!!!!!! >:)

  • Shaughn SimmonsShaughn Simmons
    I feel like both of those Gorillas in the picture above teamed up against me this morning in some kind of a bad dream: https://www.strava.com/activities/860458435

    @Jacklyn Moore - very nice work on the TRP run!

    SS

  • Jacklyn MooreJacklyn Moore
    @ Shaughn Simmons- 2x22" would given anyone PTSD. Great job!

    I prefer the longer intervals. Today was 2x8x30". That up/down up/down stuff sucks! I like to just settle in and go. The longer the interval the calmer and more focused I get. Hit my targets. New zip code has got plenty of meat to it. The last 4 I hammered it and touched 200watts. WOOT WOOT! 

    Next up a short run after I eat. I am hungry! Later tater.
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